Today was a long tough Monday! .
I'm always glad I start with my workout because it gets my day started off great! .
Its a choice I never regret! Feeling good and having lots of energy to get through my day is so important to me.💕
If you're looking for a way to get more energy and feel good about yourself, send me a message❤️
Lower back pain - it's an all too frustrating #problem faced by 1 in 4 Aussies every day. 😣
Spinal fusion #surgery is a method sometimes used to manage back pain, but this procedure lacks significant scientific #evidence (see the link on our facebook!), as well as being very costly. What's shocking though, is rates of this surgery keep going up! 😧
Don't worry - there is #goodnews though. #Exercise can be a life-changing option for people suffering back pain. Seeing an exercise physiologist can significantly improve your ability to #manage your #pain and get the most out of life again! 👏🏼👏🏼👏🏼
• TRANSVERSE ABDOMINIS (TA) activation and progressions • ▪️Deepest muscle of the abdomen
▪️3 layers of the abdomen = rectus abdominis, internal/ external oblique, and transverse abdominis
▪️Assists in stabilising the pelvis and lower back, therefore assisting in the prevention and treatment of lower back pain
▪️How to activate: think of "stopping a wee mid flow", "pulling your belly button to your spine", and for the males pulling your "nuts to guts" ▪️Once you can activate and hold the TA on, try the progressions in the video above! (note: video is sped up, so please perform exercises slow and controlled) 📞 Contact Achieve today for a consultation on 4420 1176
⭕️HOW TO QUEEZE YOUR BUTT WHEN SQUATTING⭕️
@pheasyque with the goodm
. [both the idea of the drawing and the caption come from my boy @lustrengththerapy 🔥🔥🔥]
The gluteus maximus is a hip extensor that originates from the ilium (pelvis bone) and inserts onto the gluteal tuberosity of the femur. Many people think that the gluteus maximus should be fully contracted during the set up of a squat, as it will create more stability in the lower back and pelvis.
In fact, the opposite may be true as an over contraction of the glutes can posteriorly tilt the pelvis backwards (butt wink) and decrease lumbar stability.
✅✅✅ Implement a natural lumbar curvature for maximal lumbar spine stability.
Keep the pelvis underneath the shoulders to ensure that the load is is well distributed throughout the body, and keep your chest up right and stable.
If you’re experiencing lower back pain/discomfort during the set up of a squat, focus on bringing your weight a little further back onto the front of your heels. This will promote a strong set up position placing the pelvis in an optimal position for proper utilization of all the muscles of the trunk and lower extremity.
TAG somebody who needs a better set up when squatting!
Do you suffer from lower back pain??😣 One AMAZING lower back exercise is Superman ! 💪🏼 Lifting your upper and lower body at the same time while squeezing your lower back will help strengthen your lower back muscles which will reduce the pain as well. Do 3 sets x 15 reps with a 3-5second hold on the up phase 😝 #lowerbackpain#exercise#rehabiliation
Guess who has a cold. Go on. Guess.
Bit of a lousy day, and when I got home after work and Boxercise, I just didn’t have the energy left in me to finish my workout.
I made it through 2 out of the 3 rounds before I just had nothing left, and as much as I’m disappointed I didn’t get to the end, I’m glad I did what I could.
But I did give in to a beer tonight. Not ideal.
Tomorrow is a new day, and I’ll be facing it armed with Lemsip and turkey tacos.
Sloppy planks for minutes on end with poor tension are not only ineffective, but potentially injurious. Here’s the best type of high tension plank that you’re not yet using to build a strong & stable core unit: LINK IN BIO
Kinda old now but great post by @vitasphysio •
Some of these tools have their place in our tool box’s but far to often people rely on things on the left to be their bread and butter. Most of my treatments require patient generated forces, a table, bands, a chair, some towels and mostly my brain 🧠. Having more “tools” is never a bad thing but if you don’t know how and when to apply them they’re useless. #strengthinevidence
Suffering from lower back pain? ⠀
You may find that lengthening your hamstrings reduces the back pain..... ⠀
wether you are active or not as active as you would like to be... you may find some benefit for the lower back by lengthening through the back of the legs... ⠀
its all connected..⠀
be sure to draw the navel towards the spine and engague the pelvic floor to build core strength too. ⠀